Single-leg hops: 3 sets of 10 reps on each leg, hop as high as possible on one leg.ĭepth jumps: 3 sets of 10 reps, step off a box or platform and immediately jump as high as possible.īulgarian split squats: 3 sets of 10 reps on each leg, use weight if necessary. Standing long jumps: 3 sets of 10 reps, jump as far as possible with each rep. Romanian deadlifts: 3 sets of 10 reps, use weight if necessary. Step-ups: 3 sets of 10 reps on each leg, use weight if necessary.Ĭool-down: 5-10 minutes of static stretching.īox jumps: 3 sets of 10 reps, jump onto a box or platform as high as possible. Medicine ball slams: 3 sets of 10 reps, squat and explode up to throw the ball down. Plyometric push-ups: 3 sets of 10 reps, explosively push yourself up so your hands leave the ground. Cool-down: 5-10 minutes of static stretching.
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